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WOD Blog
 | Mon, May 1 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| SHRED 5-1-23 | WARM UP 5-1-23 | WEIGHTLIFTING 5-1-23 | ISABEL 5-1-23 |
SHRED 5-1-23(Time, Rx+, Rx2, Rx3) WARM UP: Shuttle Run-2 minutes Straight Leg Kick-20 m Heel Walk-20 m Toe Walk-20 m Grapevines-20 m R/L High Knees-20 m Butt Kickers-20 m ---- 30 ON/15 OFF x 7 Air Squat 1 Inchworm + 3 Push Ups Thumbs Up/Breaststrokes Samson Stretch R Samson Stretch L Praying Pose + Hammy back and forth Downward Dog ---- COOLDOWN Pliability OR Saddle-1 min Puppy Dog-1 min Twisted Cross-1 min R/L Downward Dog-1 min 'Mini Murph' 800 m Run --- 10 Rounds: 5 Pull Ups 10 Push Ups 15 Air Squats --- 800 m Run Goal: Sub 19, CAP 24 minutes. Rx+: Wear a 20/14 vest Rx: As written Rx2: Sub Ring Rows, Incline Push Ups Rx3: Sub 600 m Run, Ring Rows, Incline Push ups MODWOD 1: Sub 400 m Run, Ring Rows, Incline Push Ups, 8 rounds of the middle MODWOD 2: Sub 1200 m Bike Erg, Ring Rows, Incline Push Ups, 6 rounds of the middle
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